How Nutrition Affects Exhaustion in Hypermobility and its associated conditions
Living with hypermobility often means managing a range of symptoms, with chronic exhaustion being one of the most common and debilitating. If you have Hypermobility Spectrum Disorder (HSD) or Hypermobile Ehlers-Danlos Syndrome (hEDS), you have likely experienced periods where fatigue seems unrelenting, regardless of how much rest you get. One often overlooked but essential factor in managing exhaustion is nutrition. What you eat can significantly impact your energy levels, the severity of your symptoms, and how well you recover from daily activities.
This blog talks about the connection between nutrition and exhaustion in hypermobility and offers practical strategies for improving your energy through food and lifestyle changes.
The Link Between Hypermobility and Exhaustion
Exhaustion in hypermobility is often a combination of things, such as joint instability, chronic pain, poor sleep, and autonomic dysfunction (including Postural Orthostatic Tachycardia Syndrome (POTS)). The body is constantly working overtime to stabilise bendy and floppy joints, manage pain, and repair tissues. This puts significant strain on energy levels (or as I call them cookies).
sub optimal nutrient levels can increase these issues. Your body may not be receiving the nutrients it needs to support energy production, nervous system regulation, and recovery. By addressing these imbalances, you can help reduce the intensity and frequency of chronic exhaustion.
Click here to learn about how the nervous system is the missing piece to your health
Key Nutrients for Energy and Recovery
Here are some of the most critical nutrients that can help support energy levels and reduce exhaustion in people with hypermobility:
1. Magnesium
Magnesium plays a vital role in energy production and is essential for nervous system health (calming your brain and body). For us bendy humans, magnesium helps regulate the nervous system and reduce chronic pain by supporting oxygen flow to tissues. Foods rich in magnesium include:
Leafy green vegetables (spinach, kale)
Nuts and seeds (almonds, pumpkin seeds)
Whole grains (quinoa, brown rice)
Some bendy humans do not tolerate magnesium supplementation as it can cause loose poops or make your joints even more bendy or unstable.
2. Vitamin D
In hEDS, HSD, POTS and MCAS low vitamin D levels, are sooooooo common! I can honestly count on one hand how many clients I have seen with optimal vitamin D levels. It almost always requires supplementation. Vitamin D is sooooo important for muscles, bones, fatigue, the immune system functioning (hello MCAS), gut health and so much more! So exposure can be so hard between overheating with MCAS and getting dizzy and fainty with POTS.
If you can, aim for gentle sun exposure by lying down for 10-15 minutes outside, not in the hottest part of the day, with eyes closed, exposing the underside of your wrists and ankles. If you begin to feel too hot or dizzy, seek shade immediately or go inside, as sun exposure can be difficult for people with POTS and autism due to light overload.
Click here to read my top tips for supporting MCAS
3. B Vitamins
B vitamins, particularly B12 and B6, are vital for converting food into energy. If you do not have enough of these vitamins it can lead to brain fog, low energy, and poor recovery. Foods high in B vitamins include:
Animal products (meat, eggs, dairy)
Leafy greens (spinach, broccoli)
Fortified grains and cereals
You may need to supplement initially to get your levels higher, but once stable you may be able to rely on foods. Always test before supplementing. Be cautious with B6 supplementation as it can cause numbness and tingling in too high doses.
4. Electrolytes
Many of my most common prescribed nutrients are electrolytes. Particularly, sodium, potassium, calcium and magnesium. Either in capsules or a powder form. Electrolytes help blood circulate around the body and increase blood volume and nerve function. I haven’t yet found a bendy human who does not have issues with dysautonomia and/or POTS. Electrolytes can prevent dehydration-related fatigue, dizziness, fainting or ‘greying out’ . Look for low-sugar electrolyte drinks or add mineralised salt to water to help maintain balance.
If you find you are having disagreements with electrolyte tolerability, look at flavourings and additives and try to find ones as simple as possible. Or stick with mineralised water.
Blood Sugar Balance and Fatigue
Another key aspect of managing exhaustion in hypermobility is stabilising blood sugar levels. Blood sugar spikes and crashes (booms and busts) can lead to significant and constant energy dips, leaving you feeling exhausted (beyond) and sluggish. To maintain consistent energy levels throughout the day:
Put clothes on your carbs aka eat them with other nutrients:
Focus on balanced meals that include complex carbohydrates (think grains, brown rice and potatoes), healthy fats, and protein.
Avoid sugary snacks without any added protein that lead to rapid blood sugar spikes and crashes.
Eat fruit with the skin on (cooked apples or any fruit can assist digestion)
If you are sensitive to histamine in foods, introduce foods such as bananas, spinach, and avocado in smaller amounts and balance them with lower histamine options.
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Practical Nutritional Tips to Manage Exhaustion
Eat Regular Meals: Skipping meals or eating irregularly can worsen fatigue. Not to mention exacerbate MCAS, dysautonomia and crash blood sugar. Aim eat approx. every 3-4 hours or at regular intervals to keep your energy levels stable.
Hydrate: Dehydration is a common cause of fatigue. Drink plenty of fluids throughout the day, and consider incorporating electrolyte drinks or mineralised salt into your hydration routine if you are prone to dehydration due to POTS or other autonomic dysfunctions.
Listen to Your Body: If certain foods make you feel more fatigued, bloated, or sluggish, take note and consider reducing them short term and swapping them. Many people with hypermobility find that high fat, excessive sugar, and caffeine worsen their fatigue.
Gradually Introduce Changes: Make small, sustainable changes to your nutrition rather than overhauling it all at once. This allows your body to adjust without adding unnecessary stress to your system.
Final Thoughts
Managing exhaustion in hypermobility is about finding the right balance. While there is not a one-size-fits-all solution (sorry I know!). Optimising your nutrition, can help reduce fatigue and give your body the support it needs. Start by focusing on key nutrients, maintaining blood sugar balance, and eating regularly to see improvements in your energy levels over time.
Remember if you have unrelenting fatigue to check your blood levels with someone who understands what optimal for your conditions looks like.
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